Saturday 09/15

CrossFit Uncensored – CrossFit

View Public Whiteboard

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Today’s workout has 4 stations where your team will rotate through in order giving someone 60s rest at station 4. Work for max reps at each station, but be smart with your pacing and keep your effort around 80%. Score = total reps for the entire team of 3.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

*Set-up medballs first then,

Abmat Pizza Game.

*For every drop complete 8 Wallballs + 8 Abmat Sit-ups

Then,

Review scaling + technique for Rope Climbs

Metcon

Metcon (5 Rounds for reps)

METCON (20:00 – 45:00)

In teams of 3

5 Rounds of:

Max Reps of:

Station 1: Wallballs (20, 14) x 60s

Station 2: Burpees x 60s

Station 3: Rope Climbs x 60s

Station 4: Rest Station

CAT-2 As prescribed

CAT-3 (14, 10) (Half Rope Climbs, ground to standing)

CAT-4 (10, 8) (Bike or Row for calories in place of Rope Climbs)

*Score = total reps

Recovery

Warm-up (No Measure)

RECOVERY (50:00 – 60:00)

“Recovery at an easy pace”

2:00 Jog

2:00 Bike

2:00 Row

2:00 Foam Rolling